Bend and Snatch

Talking about the importance of cardio and looking at how it impacts lifting.

I discuss how to effectively integrate cardio into a weightlifting programme and share how I went from zero running to 3 sessions a week whilst still hitting various lifting PBs in the gym.

Find Pennie on Instagram: @superpennie

Train with Pennie: ⁠StrongHabits Training App

Code: YOUTUBE25

Many women are advised to focus on cardio for their health, with a big push towards Pilates particularly popping off of late. But when it comes to bone density, longevity, and independence, cardio and Pilates aren't enough - especially if you wanna ward off osteoporosis.

In this episode, I break down why strength training and plyometrics are essential for women, especially as they approach and move through menopause.

You’ll learn how lifting weights and impact-based movements stimulate bone growth, reduce the risk of osteoporosis, and help protect against fractures later in life.

Why bone density naturally declines with age, and how to slow or reverse it

The role of strength training in building resilient bones

How plyometrics stimulate bone growth

And how to train smarter for long-term health, not just aesthetics

This episode is for women who want to stay strong, mobile, and independent for life, and for anyone who believes training should support health at every stage

▶️ Watch now and take control of your long-term bone health

Find Pennie on Instagram: @superpennie Train with Pennie: ⁠StrongHabitsApp⁠

Get the cheat sheet FREE: https://mailchi.mp/f1e6ee987070/performancenapsLooking at the latest research to see how we can make the most of napping to boost athletic (and cognitive) performance. Do you ever take afternoon naps? Have you noticed any meaningful difference in your training when you do?References:PMID: 37700141PMID: 34559915.PMID: 36690376PMID: 33920560Find Pennie on Instagram: @superpennie Train with Pennie: ⁠https://tinyurl.com/StrongHabitsAp⁠Discount Code: YOUTUBE25

I spoke to Jessie Rard about his unique journey from a self-taught semi-professional circus artist to coach, as they navigated health challenges like long COVID and hypermobility.

We discuss the importance of strength training for hypermobile individuals, the complexities of Ehlers-Danlos syndrome, and the intersection of neurodiversity with hypermobility.

We also chat about the Venn diagram of hypermobile, trans and neurodivergent people (which often seems like one big circle...)References:Prevalence of Hypermobile Ehlers-Danlos Syndrome in Transgender and Gender Diverse Individuals: A Retrospective Cohort Study: https://pubmed.ncbi.nlm.nih.gov/40986523/

SARS-CoV-2 or Vaccinal Spike Protein can Induce Mast Cell ActivationSyndrome (MCAS):https://pubmed.ncbi.nlm.nih.gov/38693735/Find Jessie on Instagram: @twistedfoxtrainingFind Pennie on Instagram: @superpennie Train with Pennie: ⁠https://tinyurl.com/StrongHabitsAp⁠Discount Code: YOUTUBE25

In this brief, Pennie discusses the role of isometric exercises in muscle growth and hypertrophy.

They explain what isometrics are, present findings from recent studies comparing isometric training to dynamic contractions, and share practical applications for incorporating isometrics into workouts.

The conversation emphasises the importance of muscle control and the potential benefits of isometric exercises for strength training, even without equipment.

References:

Varovic et al: https://cdnsciencepub.com/doi/10.1139/apnm-2025-0238?ck_subscriber_id=694807173

Oranchuk et al: https://pubmed.ncbi.nlm.nih.gov/30580468

Maxick: Muscle Control: https://amzn.to/4pJp1yM

Pennie speaks to James Lee, a pharmacist, nutritionist and strength coach, about GLP1 medications

They discuss who these meds are for, what they do and what the risks of using them are

They also touch on the shame and stigma associated with medicated weight loss

Find James on Insta @JamesLeePT

And on Skool

Find Pennie on Insta @superpennie

Get 50% off your first month inside Pennie's Strong Habits training app using the code: HALFFIRSTMONTH or get 12 months for the price of 9 with an annual membership. Sign up here

In this episode of Bend and Snatch, host Pennie Varvarides talks with Garrett Kuljian, AKA  @Gmoneymvmt , about flexibility, movement, and hand balancing. Garrett, a doctor of physical therapy and hand balancer, shares his journey into flexibility training, starting from Olympic weightlifting to mastering handstands. They discuss integrating strength and flexibility in training, the importance of prioritising flexibility, and the challenges of balancing different training goals. Garrett also shares insights on injury prevention, the role of flexibility in overall fitness, and his personal achievements in flexibility and strength

Main Takeaways

Coach Gabby Brost shares her journey as a strength athlete and coach, discussing her experiences with Ehlers-Danlos Syndrome (EDS), Celiac Disease, POTS and chronic fatigue, and how it has shaped her approach to training and coaching.

She emphasises the importance of creative problem-solving, communication, and autonomy in coaching, particularly for individuals with chronic conditions. Gabby also highlights the significance of strength training in improving quality of life and resilience, and the need for exercise modifications to make training accessible to everyone.

The discussion touches on managing pain and fatigue, the psychological aspects of training, and the empowering nature of strength training for individuals of all backgrounds.

Find Gabby on Instagram @gab_wickedstrong

Find Pennie on Instagram or TikTok @superpennie

Train with Pennie: https://tinyurl.com/StrongHabitsAp

Discount Code: YOUTUBE25

Unlocking old school strength: how forgotten lifts could be the secret to moving well in your 50s

In this episode, Pennie speaks with James Fuller, AKA @strongmanarcheology, about bringing old school strength training into modern physical culture

They look at the benefits of incorporporating old style lifting into your routine and ways to fit these old lifts in to your training

They also discuss a couple of famous old school strongmen, including Maxick and Arthur Saxon.

Find James on Insta @strongmanarcheology

Find Pennie on Insta or TikTok @superpennie or YouTube @CoachPennie

The books mentioned in the episode:

Muscle Control, Maxick (1911)

Great Strength & Muscle Control, Maxick (1914)

The Way To Live, George Hackenschmidt (1872)

Development of Physical Power, Arthur Saxton (1900s)

In this conversation, Coach Pennie and Dr Richie Kirwan delve into the complexities of nutrition, particularly focusing on Joe Wicks' recent documentary that sparked widespread discussion about Joe's black and white thinking around food, along with the risks and benefits of ultra-processed foods.

They explore the misconceptions surrounding ingredients like aspartame, the role of nutrition experts, and the societal implications of food accessibility.

The dialogue emphasises the importance of understanding food labels, the dangers of food fear and orthorexia, and the need for a balanced approach to diet that includes both whole and ultra-processed foods in moderation.

Ultimately, they advocate for a more nuanced understanding of nutrition that considers individual needs and societal factors, rather than demonising specific ingredients.

Find Pennie on Insta: @superpennie

Find Richie on Insta: @dr.richie.kirwan

Train with Pennie: https://tinyurl.com/StrongHabitsAp

Discount Code: YOUTUBE25